Farro Salad With Fennel Oranges Almonds

This Farro Salad With Fennel, Oranges, and Almonds is a vibrant, wholesome dish that captures the essence of Mediterranean flavors. Featuring nutty farro, crisp sliced fennel, and juicy orange segments, it offers a refreshing balance of textures and tastes, all tied together by a zesty citrus vinaigrette.

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The combination of fresh arugula and chopped parsley adds a peppery brightness that complements the sweetness of the oranges. Whether you are looking for a healthy meal prep option or a beautiful salad for a gathering, this easy-to-make recipe is sure to impress.

Ingredients

• Grain: 1 cup uncooked whole grain farro, 3 cups water, 1/2 teaspoon kosher salt
• Produce: 1 medium fennel bulb (thinly sliced, fronds reserved), 2 large oranges (peeled and segmented), 2 cups arugula or baby spinach, 2 tablespoons chopped fresh parsley
• Nuts: 1/2 cup sliced almonds, toasted
• Dressing: 3 tablespoons extra-virgin olive oil, 1 tablespoon freshly squeezed orange juice, 1 tablespoon freshly squeezed lemon juice, 1 teaspoon honey or maple syrup, 1 teaspoon Dijon mustard, 1/4 teaspoon sea salt, 1/4 teaspoon freshly ground black pepper

Instructions

Step 1

Rinse the farro under cold water. In a medium saucepan, combine farro, water, and salt. Bring to a boil, reduce heat, cover, and simmer for 25–30 minutes, or until farro is tender but still chewy. Drain any excess water and let cool.

Step 2

While the farro cooks, toast the sliced almonds in a dry skillet over medium heat for 2–3 minutes, stirring frequently until golden and fragrant. Set aside.

Step 3

In a large bowl, combine cooled farro, sliced fennel, orange segments, arugula (or spinach), and parsley.

Step 4

In a small bowl or jar, whisk together olive oil, orange juice, lemon juice, honey (or maple syrup), Dijon mustard, salt, and pepper until well combined.

Step 5

Pour the dressing over the salad and toss gently to coat.

Step 6

Add toasted almonds and toss lightly. Garnish with reserved fennel fronds. Serve immediately or chilled.

Zusatztipps für die Zubereitung

To ensure the best texture, be sure to rinse your farro thoroughly before cooking to remove excess starch. When toasting the almonds, keep a close eye on the skillet as they can turn from golden to burnt very quickly.

Varianten und Anpassungen

For a gluten-free version, you can substitute the farro with barley or quinoa. For a different citrus profile, try using blood oranges or grapefruit. If you wish to add more protein, this salad pairs beautifully with grilled chicken or a handful of chickpeas.

Serviervorschläge

Serve this salad chilled or at room temperature. It pairs exceptionally well with a crisp glass of Sauvignon Blanc, making it an ideal choice for a sunny afternoon lunch.

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Enjoy this wholesome Mediterranean salad as a nourishing meal that is as visually stunning as it is delicious. With its bright citrus notes and nutty undertones, it is a perfect addition to your healthy recipe rotation.

Recipe FAQs

→ Can I make this ahead of time?

Absolutely. This dish holds up beautifully for 2-3 days when stored in an airtight container in the refrigerator. The flavors actually meld and improve overnight. Add the toasted almonds just before serving to maintain their crunch.

→ What can I substitute for farro?

Barley, spelt, or wheat berries work well as substitutes with similar chewy textures. For a gluten-free option, quinoa or brown rice make excellent alternatives, though cooking times may vary slightly.

→ How do I properly slice fennel?

Trim the fronds (save them for garnish) and root end, then cut the bulb in half lengthwise. Remove the tough core, then slice thinly crosswise for delicate ribbons. A mandoline works wonderfully for even, paper-thin slices.

→ Can I add protein to make it a complete meal?

Grilled chicken, pan-seared shrimp, or chickpeas all complement the flavors beautifully. Crumbled feta or fresh mozzarella also add richness and protein while enhancing the Mediterranean profile.

→ What other citrus fruits work well?

Blood oranges add stunning color and slightly berry notes. Ruby red grapefruit offers a lovely bitterness that balances the sweet dressing. Segmented mandarins or pomelo also create delicious variations.

→ How do I prevent the oranges from getting mushy?

Gently segment the oranges over a bowl to catch the juices, then fold them in just before serving. Avoid excessive tossing once added—the segments should remain intact for bright bursts of juice.